Low Glycemic Index Smoothie Recipe - Dairy Free and Gluten Free

We love smoothies when it’s hot outside.  They are delicious in the morning for breakfast or as an afternoon snack.  The smoothies I make are low on the Glycemic Index (GI) and full of nutrients.  I follow a simple formula that is based on the smoothies at my favorite vegetarian restaurant in Hilton Head, Delisheee Yo, http://delisheeeyo.com.  If you have picky eaters in your house, this is a great way to get some more vegetables and nutrients in them. 

My formula (2 Servings):

2 Low GI fruits (berries, kiwi, apple, etc), Strawberry and Blueberry is a favorite combination in our house.  Fruits High on the GI are bananas, grapes, melons, etc.  We stay away from these fruits.

2 Tbls Gluten Free Organic Oats

1-2 Tbls Nuts (almonds are a favorite in our house.  Walnuts are good for added Omega-3's)

2 Tsp Chia Seeds (Pack your smoothie full of Omega-3's)

A handful of fresh organic greens, I like arugula because it gives the smoothie a peppery flavor.  Other options are spinach or kale.

1-2 Super Food Powders (spiralina, bee pollen, maca or acai) (Recently we have been using 1-2 tsp of acai powder)

1 Tsp Spice (I use cinnamon and/or turmeric) (For information on Turmeric click HERE)

2 Tsp Flax Oil

Liquid (coconut water, coconut milk or almond milk)

Ice if using fresh fruit (not necessary with frozen fruit)
**Note: I use all organic ingredients**

Blend in a high quality blender until smooth and desired consistency is reached.  Add liquid and ice as needed.

Try serving your delicious smoothie with my favorite eco-friendly stainless steel straws!!

Enjoy and Healthy Regards!!

© THRIVE: Natural Family Living

For more healthy and delicious recipes click below:
"The Best" Smoothie Recipe
Low GI "Chocolate Shake" Smoothie Recipe - Dairy Free
Amazing Almond Butter Smoothie
Low Glycemic Dairy Free Ice Cream

Gluten Free Chicken Nuggets

Healthy Homemade Cereal

Green Green Juice

Buddah Bowl
Healthy, veggie-packed meatballs - gluten and dairy free

Gentle Parenting

Another quote from my interview with Natural Parents Network. Read the full article here: http://naturalparentsnetwork.com/featured-blogger-courtney-hillis/

Giving Birth

Gluten Free Chicken Nuggets

 

These gluten-free chicken nuggets have quickly become one of our favorite meals.  We serve them on salads, with sweet potato fries and with mashed cauliflower.  They are delicious!!  This recipe is loosely based on the one I found at oursmallhours.com.  I switched the flours because I found almond flour works better and tastes better.  I also use fresh garlic, flavor the oil and add the almond milk coating.  This recipe would also be great for chicken fingers!

1 cup almonds for homemade almond flour (directions in the recipe)

1 teaspoon sea salt

½ teaspoon pepper

2 teaspoons onion powder

2 teaspoons paprika

2 cloves minced garlic + 1 clove for flavoring the oil

½ cup almond milk

2-3 boneless organic free-range chicken breasts (one package 1-1.5 ponds)

¾ cup coconut oil

Rinse the chicken and cut into nugget sized pieces.  I cut them into about 1 inch x 1 inch pieces.  In a large bowl mix the first 6 ingredients together.  Pour 1/2 cup of almond milk into a separate small bowl.  Dredge the chicken pieces in the almond milk then coat with the flour mixture.  Meanwhile in a cast-iron skillet heat the coconut oil.  Add one clove of garlic to the heating oil to flavor it.  (This is optional).  I leave the garlic in the oil for a couple of minutes until it is starts to brown.  Remove the garlic clove and add the coated chicken pieces.  Flip once while cooking and remove when golden brown and cooked through.  Place on paper towels to soak up excess oil.  Serve warm with your favorite dipping sauce.  If you want some more spice and an extra health boost try adding a little Turmeric.  For more information about the benefits of turmeric click HERE.

Homemade Almond Flour: Take a cup of almonds and place into a high quality blender.  Grind on high speed until a flour consistency is reached.  It’s that easy!!

© Courtney Hillis

For more healthy recipes from Thrive click below:
Amazing Almond Butter Smoothie
Low Glycemic, Dairy Free Ice Cream
Healthy Homemade Cereal Recipe
Green Green Juice Recipe
Low GI Smoothie Recipe

Healthy, veggie-packed meatballs - gluten and dairy free

Healthy regards,

THRIVE

Going Green - Homemade Household Cleaning Products

In the process of making our home more eco-friendly we stopped using commercial household cleaning products and make our own instead.  In this post I will share what we use to clean our home and help keep it free of chemicals and harmful VOCs.  

For years I was using "green" cleaners thinking they were safe, but after reading the ingredients and doing some research, I discovered even these so-called "green" cleaners are toxic!  Household cleaners are one of the top indoor air pollutants.  They also leave behind a harmful residue.  Think about it...a toxic residue all over the kitchen counter you just cleaned, and now you are preparing food on it!  Another example is this residue on your newly mopped floors that your baby is crawling all over.  Nobody wants that!  It is so easy (and cheaper) to make your own.  I can now clean my house with 4 common ingredients: vinegar (distilled or apple cider), hydrogen peroxide, baking soda and coconut oil!!

For an everyday cleaner we use distilled white vinegar with several drops of essential oil.  This helps mask the vinegar odor and makes your home smell amazing!  You can use whatever essential oil you prefer.  Right now we are using peppermint oil.  I simply pour vinegar into a spray bottle and add about 20 drops of essential oil (until I can pass the spray bottle under my nose without smelling the strong vinegar).  I also use this mixture for our hardwood floors (I alternate distilled white vinegar and apple cider vinegar).  For our tile floors I fill the mop bucket with hot water, add 1 cup of vinegar (either distilled white or apple cider) and several drops of essential oil.  Vinegar also makes a great grout cleaner.  Simply spray the grout with vinegar and scrub with a toothbrush.  Your grout will look new!

Bathroom: I use baking soda, vinegar and hydrogen peroxide.  For the shower and tub I sprinkle baking soda over the surfaces, spray them with hydrogen peroxide and let them sit while I clean the rest of the bathroom.  Then I come back, scrub and rinse.  I use my everyday cleaner (vinegar) for the counters, toilet and mirrors.  The mirrors will look streaky at first, but they will dry streak-free simply by using vinegar.

Laundry: We use Dr. Bonners Pure Castille Soap for laundry detergent.  You only need a couple of tablespoons.  We use hydrogen peroxide as a stain remover and white enhancer.  Of course, no dryer sheets in our house.  They are full of VOCs and toxic chemicals.  We are happy without dryer sheets, but I have heard you can either add vinegar to your rinse cycle or wet a washcloth with vinegar (and essential oil if you want) and throw it in the dryer with your clothes as a dryer sheet substitute.  We also hang dry a lot of our clothes.

I use coconut oil as a furniture polish.  This is also a great place to use those socks with missing mates.  :)

Check out our other posts in the "Going Green" Series:

Going Green - Creating a Non-toxic Kitchen

Going Green - Homemade Toothpaste

Going Green - No Poo - Homemade Shampoo

The Many Uses of Coconut Oil

Non-toxic Toddler Paint

Enjoy and healthy regards!!

THRIVE

5 Alternatives to Soda

We were at the pool the other day, and I saw one of the moms there drinking a diet soda.  In that moment it occurred to me that "I cannot believe people still drink sodas (diet or regular)!"  Neither one provides any nutrients.  In my health coaching I have been focusing on getting the children off of sodas, fruit juice and other sugary drinks.  Of course, I now realize (like with everything else I coach) I need to start with the parents.  If they are drinking it, their children will be drinking it too.  Since this encounter and realization I have been paying attention to how many people still drink soft drinks, and many of them drink diet sodas thinking they are healthier.  In this post I want to educate you on the downsides of soda, encourage you and your family to stop drinking them and give you some alternatives to enjoy in their place.

First let us begin with regular sodas.  The above picture shows the ingredient list for Coca~Cola.  After reading this list, I would like to point out that the three ingredients that Dr. Bill Sears says to always avoid are High Fructose Corn Syrup (HFCS), Artificial Colorings and Flavorings and Hydrogenated Oils (Trans Fats) (not applicable here).  Coke (and other sodas) have two of these three ingredients.  Our bodies do not know how to process these artificial ingredients and excitotoxins.  They cause a myriad of health problems including a rise in bad cholesterol, obesity, an altering of brain chemistry, headaches, mood swings, Alzheimer's disease, and the list goes on and on.  There are even studies linking these toxic ingredients to cancer!

Now, let us look at diet sodas.  Above is a picture of a Diet Pepsi can.  Read the ingredient list.  It is basically the same; however, they have replaced the HFCS with aspartame.  Therefore, it has many of the same health risks as regular soda.  Aspartame is another toxic ingredient.  It is an excitotoxin, which means it alters the chemistry of the brain.  (Note: "A child's growing brain is four times more sensitive to excitotoxins" ~ Dr. Bill Sears)  It has been linked to cancer and many other diseases.

In children, drinking these toxic substances can lead to symptoms of ADD and ADHD, developmental delays, learning disabilities, trouble concentrating, behavior issues, allergies, vision deficiencies and more.  Now that you never want to drink another soda again (or have your children drink them either), what should you have instead?  Drinks like Sunny D, Carpi Sun, or Gatorade are not any better.  I encourage you to read the ingredient list on EVERYTHING you consider purchasing.  Know what you are putting in your body and in your children's bodies.

5 Alternatives to Soda:
1 - Water
Water is the best thing you can drink.  It prevents constipation, cleans the body, feeds the brain and muscles (both are 70-75% water), curbs overeating and more.  I carry a Lifefactory (glass) water bottle with me everywhere I go so I can sip on it all day.
2 - Flavored Water (Homemade)
If you need some help adjusting to plain water, try flavoring it.  Add slices of cucumber, mint, strawberries for some sweetness, lemons or limes.  Get creative, mix flavors, have fun with it!
3 - Coconut Water
Coconut water is a great alternative to Gatorade.  It has electrolytes and is wonderful on a hot summer day or after you exercise.  (Read the label to find the one with the lowest sugar content and make sure it is pure coconut water.  Some brands are made from concentrate and have added sugar.)  My favorite way to enjoy it is right out of a young coconut! (picture above)
4 - Kombucha and Water Kefir
Kombucha is a probiotic drink that is often dubbed as the "healthy soda".  It still has some sugar, but is also has good bacteria that will help with the lining of the gut.  Use caution if you want to share with your children.  It does contain caffeine.  I've heard the rule of thumb is 4 years and older.  Ask your doctor, herbalist or holistic healer and use common sense when considering your children.  Kombucha can be homemade or store bought.  Water Kefir is another probiotic drink and is a better option for children.  Here is one link about water kefir: http://nourishedkitchen.com/water-kefir/  I encourage you to do your own research to find a recipe you like and more information on water kefir.

5 - Agave or honey sweetened tea

We love making this in the summer at our house! Instead of making sweet tea with sugar, use agave nectar or raw honey instead. Spice it up by making sun tea or adding mint. 

For an additional option check out our Green Green Juice Recipe by clicking HERE!!!
Healthy regards!
THRIVE

Going Green ~ Creating a Non-Toxic Kitchen ~ Products I Love

In our efforts to have a "greener" and healthier house, we are ridding our kitchen of plastic, non-stick cookware and other toxic kitchen items.  We used to drink water out of plastic cups, plastic water bottles and plastic sippy cups.  We used plastic containers to store our food, plastic cooking utensils (spoons, ladles, and spatulas), and toxic non-stick cookware.

In my research I discovered that even plastic that is "BPA free" (bisphenol A) is still harmful.  When a product is BPA free it still has other bisphenols, which are equally as toxic if not more toxic than BPA.  In fact, many recent studies have shown bisphenol S (BPS) to be at least as toxic as BPA.  BPA is an estrogen-mimicking compound, and BPS has similar hormone disrupting characteristics.  However, BPS is more stable than BPA so it cannot biodegrade.  This means not only does it exist in our environment longer but it remains and builds up in the body longer.  There really is no "safe" plastic.

UPDATE 7.29.13: In conversations over the weekend, I realized I needed to add some information about plastic water bottles.  One of the most dangerous things you can do is drink out of a plastic water bottle that has been sitting in your hot car.  This produces similar effects as that of microwaving plastic, which is a big no-no.  The heat causes even more toxic chemicals to leak into your drink.

What we use instead:  (all of these items can be purchased at my Amazon store.

Klean Kanteen

I just got Emerson a Klean Kanteen water bottle from Pottery Barn Kids, and he loves it!  You can also buy them here!

Lifefactory Glass Water Bottles:

Stainless Steel Containers:

Pyrex glass bowls:

Pyrex Mixing Bowls with Lids
and
Pyrex Glass Containers

Silicone ice cube trays:

Stainless Steel, wood and silicone utensils

Le Creuset Cookware:

UPDATE:

We recently bought these stainless steal straws, and we LOVE them!  No more plastic straws in our house.  We use them for our green, green juice recipe HERE and our Low Glycemic Index Smoothies, recipe HERE.

I bought ours on Amazon: Coco Straws

Check out my other posts in the "Going Green" series and learn how to make your own shampoo and toothpaste:
Going Green - Homemade Toothpaste
Going Green - No Poo
Going Green - Homemade Non-toxic Household Cleaners

Healthy regards!!

Sources:
www.greenmedinfo.com
www.mercola.com